It is possible that right now you are dreaming about strong 8-hours sleep. But let's reconginse how often do you have it? Experts say that we are unknowingly violating our sleep. Next time before you go to bed, think of our list of things that did not contribute to the good sleep.

Stuffiness

Philip Alapat, associate professor of sleep medicine at Baylor College of Medicine in Houston says that coolness in your bedroom leads to a good sleep. Your body temperature goes down and you start to fall asleep. Moreover, if it's too much heat in the bedroom, it can disrupt a sleep and deep sleep stages. The optimum temperature for sleep is considered to be 15-19 C.

A bad pillow

Fans of sleep on the side need hard pillow, which will provide a comfortable position of your head, and those who sleep on their back or stomach need a thin, soft pillow. It was mentioned by Rebecca Robbins - PhD from New York University.

Stale sheets and bedding 

If you do not wash a bedding for two weeks or more, each square inch will gather 11 million bacteria, including those that trigger pneumonia and food poisoning. To no catch, it is worth to wash sheets and bedding every week, at a maximum temperature of water which safe for the fabric, and dry at a low temperature.

Gadgets

Who has not at least once checked mail or went through Facebook line news using a phone before going to bed? While experts advise not to do this because the blue light coming from all sorts of gadgets affects the body's ability to produce melatonin (sleep hormone). In order to reduce the harm, Apple came up with the night mode function that changes the screen to a warmer tone. If you are using the Android system, try the Twilight app - it works in the same way.

Postponing the alarm for five more minutes

This is not a good habit.  Sleep during these "five minutes" doesn't have a high quality as it is divided into parts. Moreover, in the end you do not sleep enough, and feel tired.

Drinking alcohol before going to bed

Maybe after a glass of white wine you sleep better, but it does not help you to wake up better. This is because wine, beer and other beverages violate brain impulses and lead to uneven sleep. As a replacement you can drink a little glass of wine at dinner, and do a few stretching exercises before going to bed.

Your lovely dog

Despite the fact that 40% of pet owners believe that they sleep better with their cat or dog, one in five suffers at night because of own pet.

Lack of socks 

No, we're not kidding. If you keep your feet warm, blood vessels will expand and it will help to fall asleep faster.

Caffeine

Did you drink coffee after dinner? It might continue to operate. Even more it is likely if you are taking birth control pills, says Marie Spano, sports nutritionist Atlanta Hawks team. Birth control pills reduce the caffeine rate of cleavage as well as antidepressants. You can ask your doctor." If you want that caffeine does not interfere your sleep, it is better to drink it at least 6 hours before you go to bed.

The mattress from the 90s

The average shelf life of mattress is 10 years. If it's time to change yours, try mattresses made of organic cotton and non-synthetic latex. Natural wool is a natural refractory material. When choosing a mattress, give preference to companies that have certificates of compliance with standards of organic textiles and latex - a guarantee that the mattress for at least 95% is made up of organic materials.